Monday Mania: Tabata Sprints!

It's Tabata time again!! And always a fun surprise when I announce Tabata sprints in my Monday morning tread class. 8:30 AM! Rise and Shine! "Doesn't it feel like Christmas morning?" That's what I usually ask after I make the big reveal. After you do this workout I want you to ask yourself that same question.... I promise it'll either be an emphatic yes, or no. No, will probably be followed by, "That sucked!!! I hated every minute of it!" and Yes,  ironically the same, "That sucked!!! I hated every minute of it! Haha.

A couple years ago I wrote this article titled, "The Tabata Method" for Healthy Utah Magazine. It's probably a good idea to read it before doing this exercise, just so you get a better understanding of the reasons behind the madness. Tabata is the most difficult high intensity workout out there. It's not recommended for the novice exerciser, but more for the typical gym rat or athlete (aka intermediate or advanced level). 

Remember, Tabata is not for the faint at heart, but it's not impossible either. YOU CAN DO IT! It's more of a mental challenge than anything really. You have to go in fighting for every round. It's worth the short-term misery. I promise. It will leave your metabolism running at a higher level for hours after, which means more calories and fat burned.

Ever heard of EPOC? Exercise Post Exercise Oxygen Consumption? Basically the real fat burning takes place several hours after your workout. That's why interval training is so effective for weight loss (just make sure you incorporate intervals no more than 3 times a week, alternate days. Also, Tabata shouldn't be done more than twice a week, one preferably.)

So this one's hot of the press! It's a twofer!! My tread class hasn't done the Tabata sprint twice in one hour yet! So I'm putting this out there. We'll see if they have what it takes. Do YOU have what it takes?!!!

Good luck!

(caution: if you haven't tried a Tabata drill before, proceed with caution. If you feel any light headedness, dizziness, or nausea, cease the drill. Walk if off and get some air. Try again next time. Remember, this is hard stuff. Not everyone can or should do it. Be smart and know your limits. You're awesome just being brave enough to try!)

Manic Monday's Jumping Pull-ups

I love these! What a great exercise to increase upper body strength and cardiovascular endurance. I personally like to do Jumping Pull-ups Tabata style. haha! Talk about wicked intensity.  If you're up for a new challenge this week, I want you to hit this one hard. It sucks while doing it. (I ain't gonna lie.) But, it's a real calorie burner and can push you to the next level. Remember, if you want to see results, you have to do the real stuff...the hard stuff.  If tomorrow isn't your day. It's OK. You have the next day, next week, or next month. You decide. The power is yours. And after you do take that leap of faith and have some miserable fun with this one, please report back. Feedback is awesome, good or bad. Let's keep it real here as we try new things. And remember the old adage, "You're never gonna know unless you try." Be fearless my friends!!

The great thing about Jumping Pull-ups is that you can do it anywhere: at the park, at your house (if you have a pull-up bar), at the beach, or at the gym. Before you do this exercise make sure you're properly warmed up (at least 5 minutes). You can include this in a strength and cardio circuit or do it as a Tabata workout, supplementing other exercises.

word of caution: This is an intermediate/advanced routine. It is not recommended for beginners. (I promise next week's "Manic Monday" will be a little nicer). If you have any joint issues (especially shoulder, knees, or hips) approach with caution or don't do the exercise at all. Use your best judgement. And if you don't trust your judgment, consult with your physician or a personal trainer first. 

Tabata Jumping Pull-ups
8 rounds
work: 20 seconds
recovery: 10 seconds
rest: 2 minutes before next Tabata exercise

 

This high intensity interval drill is supposed to be brutal. You must go hard each round. It's supposed to be hell. And you'll probably hate me while doing it...which is ok;  but, later on you'll feel triumphant and say to yourself, "Wow, I can't believe I just did that!"